Stuck!

W

wsumelis801

0
Hello!

I have been working out for about a year now and keeping track of my eating habits with FitDay since the end of March, but I recently fell into a bit of a rut and I'm looking to get back to the way I was about a month ago while still working to pursue my further fitness goals. Right now, I am 5'5'', 125 lbs. and I would like to drop to 115 with lean muscle. The last two pictures attached are of me, and the first three are pictures of a friend of mine (she's on the left in the very first picture), which is the goal I would like to achieve as far as body type goes. I know she's a bit taller than me and some of her physique is genetic, but I don't think I am too genetically unenhanced to achieve that figure myself. I'm looking for weight lifting suggestions about how to get lean muscle and a thin, feminine look. Please help!! Thanks!
 

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First off I am sure your goal cane be achieved, BUT these last pounds take a lot of dedication and SMART diet and training. So allow it to take a little time okay.:)

Now as far as your diet and training we need more info.

If you want to post a link to your fitday that can help some too.

What is your daily caloric intake and what have you been doing training wise. Try to be as detailed as possible.
 
My diet is a little like this:
Breakfast: 2 egg whites, fruit
Lunch: Go Lean cereal, banana, whey protein w/skim milk
Dinner: lettuce salad w/fat free Italian dressing, carrots and cucumbers on the side with fat free ranch dressing-- or -- some meat (chicken or fish usually); rice, potatoes, or noodles; and frozen veggies
Snack: 1/4 cup almonds

My calorie intake on FitDay is usually pretty low, most often around 800 or so, but I have a really hard time with night-time snacking so I probably end up with around 1,000 calories by the end of the day sometimes (is there anything I can do for this too??)


My workout for the past few weeks:
MONDAY
lunges-- 3x20
bench dips-- 3x10
calf raises-- 3x15 each leg
incline bench-- 3x12
hip adductor-- 3x25
rear pulldown-- 3x15


WEDNESDAY
deadlift-- 3x10
dumbell frontal raise-- 3x15 each arm
hip abductor-- 3x25
push ups-- 3x10
arm curls biceps-- 3x15 each arm


FRIDAY
squat-- 3x15
tricep extension-- 3x15
dumbell lateral raises-- 3x15
wall sits-- 3x30 sec.
dumbell bent over row-- 3x15 each arm
leg curls-- 3x12

Plus, I have been mixing in a little yoga and pilates sometimes in the mornings and I run 3 miles, 5-6 times per week. So, is there anything I should be doing that I'm not, or something I shouldn't be doing that I am? Also, how far would you think I am from my goal?

Thanks!
 
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OKay well you are stuck because you are in short starving yourself. That is far to low of a caloric intake. There is no way you are going to move the fat eating that little. You are too small to begin with, you will lose muscle and water at your size.

How long has your caloric intake been so low?

Basically you could do all the working out in the world and it wont drop. Your hormones will start to work against you and you could cause some really irritating problems with your body.

So put how long you have been eating this under, and from there I will give you some info because how long you have been doing it depends on how you stop doing it and get back to losing fat.
 
Well, when I was at school I kept track of everything really well and kept my calories down to 1,000 for about a month or two; then finals week came and I didn't buy more food at the grocery store and began running out of meals at the caf, so I started eating a little more junk food from the gas station and didn't keep track as well. Since I've been home, I've been pretty good about eating during the day, and since my parents are trying to lose some weight themselves, we eat healthy dinners; but at night I get cravings where I just want to eat anything I can get my hands on (which is probably because I don't eat a lot during the day). We don't keep junk food in the cupboards anymore, but I'll eat like a few crackers and cheese, some strawberries, and a handful or two of trail mix. I don't eat a whole lot at night but a little bit of a few different things... plus there have been a couple of times (like when my mom made chocolate chip cookies for my neighbor) that I have endulged in an unhealthy snack, which I know is good sometimes to take care of cravings.

So to answer your question in short... I ate very few calories for about a month, up until the first week of May, when I stopped keeping track and found myself slacking off..
 
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Maybe it's just my perception, but you seem to speak of the time when you ate 800-1000 kcals/day as a time when you were doing well in regards to your diet.
 
Yeah deschain, I guess at the time I thought I was doing everything correctly.. and when I talk about my rut I fell into, it usually includes all the sweets and fattening things I've eaten... but looking back at my FitDay I can see I was a little off on my calorie intake-- it was usually between 800-1200 with a few days of 1500 in there (college created a little weakness for pizza...)-- but I'm sure even that isn't enough calories with the level of exercise I was doing. How do I post my FitDay on here, since you have to put in my username and password?


Thanks for the input!
 
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Can anyone give me some suggestions about weight lifting? Is what I'm doing okay, or should I be doing something different? Also, about how many calories should I be taking in each day, or how can I figure it out? Thanks!
 
wsumelis801 said:
Yeah deschain, I guess at the time I thought I was doing everything correctly.. and when I talk about my rut I fell into, it usually includes all the sweets and fattening things I've eaten... but looking back at my FitDay I can see I was a little off on my calorie intake-- it was usually between 800-1200 with a few days of 1500 in there (college created a little weakness for pizza...)-- but I'm sure even that isn't enough calories with the level of exercise I was doing. How do I post my FitDay on here, since you have to put in my username and password?


Thanks for the input!
Click to expand...


You can make your journal public (a setting on fitday but I don't remember where exactly), then post the link here.
 
wsumelis801 said:
Can anyone give me some suggestions about weight lifting? Is what I'm doing okay, or should I be doing something different? Also, about how many calories should I be taking in each day, or how can I figure it out? Thanks!
Click to expand...

I'd suggest picking up The New Rules of Lifting, by Lou Schuler and Alwyn Cosgrove - I'm doing the Break-In routine and am liking it so far.

As for figuring out your calorie intake there's a post in the nutrition forum (Nutrition 101) which outlines what you need to do in that regard.
 
you need to increase your protein intake and eat 5-6 small meals per day. you are in a rut because you are starving yourself and your body slowed your metabolism to help maintain body fat. The amount of exercise you are doing you should be getting at least 1500-1600 calories a day, mostly from proteins and low glycemic carbs and min. fat.. once you get your diet in line then you can work on the workout you are doing.
 
theleip, with all the information about me, do you have any possible suggestions for nutrition or weight lifting? (or anyone else, too?) Thanks!!
 
Unless you weigh 85 pounds, 1000 calories/day is amazingly too low. Your workout routine is of poor design and parameters as well. Take the suggestion to purchase "The New Rules of Lifting" and read it cover to cover. Then buy Mike Roussell's book "Naked Nutrition" here:

It explains everything that you need to know about putting together a healthy and effective diet plan. You won't go wrong with those two resources.
 
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